Thu 31st Dec 2020 at 10:00am by Rosehip

Run > Steady-State

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Time
38:32
Miles
3.24
Min/mi
11:54
Pacing
47%
WAVA
47.74
Stride(cm)
82
Cals
363
Cadence
165
BPM
144
%MHR
80.2
B/mi
1718
Asc(m)
19
Surface
Mixed

Notes & Comments

4 comments

Skipped the rest of C25K wk 8 to finish the year on a wk 9, 30-minute run.
A bit tricky underfoot in places, but not too bad.
2.66 miles for the 30 mins, vs 2.35 for the first one back in 2011. Not the 5K that the lovely Michael Johnson suggests it could be, but it'll do

Not just right ankle niggling today - seems to be whole right leg is a bit odd - new years resolution to get back to some yoga-y stretches to sort lower back out, I think.

Summary
===
1) 0.37m - 5:05(13:49/m) 107/135bpm 36cal 4.34/5.89mph
2) 1m - 11:19(11:19/m) 147/156bpm 111cal 5.3/5.63mph
3) 1m - 11:37(11:37/m) 154/158bpm 118cal 5.17/5.72mph
4) 0.66m - 7:09(10:52/m) 157/164bpm 74cal 5.52/5.93mph
5) 0.21m - 3:22(16:01/m) 136/164bpm 24cal 3.75/5.7mph

5:05 11:19 11:37 7:09 3:22

	RRR-CAZ 🇬🇧 Last run of the year well
	northernslowcoach A whole year of running
	Velociraptor Well done
	GimmeMedals That's great way to end the year. Let's hope 2021 is injury free x

Pace

10%

35%

38%

12%

Splits

Miles Miles	Time Time	Split Split	Min/mi /mi	HR bpm HR	Beats/mi BMI	Cadence rpm Cad.	Ascent mtrs Asc.
0.13	1:57	1:57	15:33	90 78-120	1399	138 114-170	1/0
0.25	3:27	1:30	12:00	120 111-131	1440	156 126-172	1/1
0.38	7:53	4:27 +2:50	35:34	114 89-135	4055	145 126-172	0/1
0.50	9:22	1:29	11:50	125 95-138	1478	169 164-172	1/1
0.63	10:48	1:26	11:30	145 135-152	1667	172 170-174	1/0
0.75	12:11	1:23	11:04	150 148-152	1660	173 172-174	1/1
0.88	13:31	1:19	10:35	151 148-154	1597	172 172-174	0/1
1.00	14:54	1:23	11:07	151 150-154	1679	173 168-174	0/0
1.13	16:16	1:22	10:57	153 151-156	1675	172 170-174	2/0
1.25	17:47	1:30	12:04	152 150-154	1833	170 168-172	0/1
1.38	19:19	1:33	12:22	152 151-153	1880	170 168-172	1/0
1.50	20:47	1:28	11:42	153 150-155	1791	170 166-172	2/1
1.63	22:09	1:22	10:56	154 152-155	1683	171 168-172	0/2
1.75	23:36	1:27	11:35	152 149-154	1761	171 168-176	1/1
1.88	25:05	1:29	11:52	153 151-156	1817	171 170-174	1/0
2.00	26:36	1:31	12:07	155 153-158	1879	170 166-172	1/0
2.13	28:01	1:26	11:24	155 153-157	1768	170 164-174	0/0
2.25	29:27	1:25	11:23	155 153-158	1766	171 168-174	0/1
2.38	30:54	1:27	11:40	155 153-156	1807	172 170-174	0/2
2.50	32:20	1:26	11:25	155 151-157	1769	171 168-174	0/1
2.63	33:41	1:21	10:46	156 155-158	1679	172 166-174	0/0
2.75	35:04	1:24	11:10	157 154-159	1753	173 170-176	0/2
2.88	36:25	1:21	10:47	155 153-157	1671	173 170-176	1/1
3.00	37:41	1:16	10:04	159 156-162	1602	174 172-176	1/0
3.13	39:34	1:53	15:05	150 130-164	2263	147 122-174	2/0
3.24	41:22	1:48	16:13	125 120-132	2027	129 120-136	0/2

Heart

144/164max

Show Beats/Mile

BPM
WHR
MHR
Bands

Elevation

Asc 19m, Range 7m, Flat prediction 38:32

Elevation Graph

No climbs of at least 10 metres detected.

Cadence

165 (176 max) Stride Length: 82cm

Cadence Chart

Cadence Bands

	%	Cad	Mi	Time	Min/mi
Run	79.6	171	2.9	32:22	12:10
Walk	13.9	129	0.3	6:10	18:01
Pause	6.4	-	-	2:50	-

Benchmarks

Distance	Time	Mins/mi	WAVA	Fastest
400m	2:35	10:25	39.61%	More
800m	5:19	10:41	43.15%	More
1km	6:44	10:50	44.27%	More
Mile	11:03	11:03	45.66%	More
5k	39:10	12:36	45.02%	More

Predictions

Dist	Time	Per Mile	WAVA
1M	9:17	9:17	54.37
5km	36:38	11:47	48.14
5M	1:05:09	13:02	44.26
10km	1:24:45	13:38	42.63
10M	2:30:45	15:05	39.56
Half	3:29:02	15:57	37.31
20M	5:48:51	17:27	35.27
Mara	8:03:43	18:28	33.74

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stride length
cadence